CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Quicky Warm Up.

STRENGTH

1: Back Squat (15 min. to establsih a 3RM Back Squat.)

BENCHMARK

Choose either one!

Both got a 21 Minute Time Cap.

1: BIG HELEN (Time)

“Big Helen”

3 Rounds:

600 Meter Run (4 small laps)

21 KBS (70/53)

7 Ring Muscle-Ups

Time Cap: 21 Min.

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

1: Tall Snatch (6 x 4 on the 90´s)

30-35-40-45-50-55%

2: Hang Snatch (5 x 3 on the 90´s)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

Force yourself to a dead stop. Take singles if needed.

3: 2 Position Snatch (1-1-1-1 every 2 min.)

Hang + Floor.
Set 1,2 @ 75%

Set 3 @ 80%

Set 4@ 85%

4: Snatch (1-1-1-1-1 every 2 min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX